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Are you constantly yo-yo dieting? Do you lose weight and then put it all back on again, plus some? Or have you reached a plateau. Losing weight can be a challenge because, unlike stopping smoking where you just don’t smoke again, you still have to eat. Not only that but there is temptation everywhere. What can you do to help yourself?

1. Realistic goals
The first thing to do is set yourself a target with milestones along the way. Unless you are the kind of person who loves big bold goals, smaller goals might be more achieveable for you.

2. Have a big enough ‘why’
Motivation is much stronger than willpower, so make yourself a really long list of all the reasons you want to lose weight. What are the benefits to you? If you are losing weight for someone else it will not be nearly so effective. This is a journey you take for your own benefit.

3. Keep hydrated
A lot of people confuse thirst with hunger. Make sure you keep hydrated throughout the day and, if you do get hungry, drink a glass of water and wait 10 minutes before deciding if you realy want to eat.

4. Variety is the spice of life
Sometimes our bodies just crave nutrients rather than any old food. So do make sure that you keep your food intake varied so that you are getting all the nutrition you need and to avoid boredom. Who wants to live on beige food every day?

5. Be wary of the saboteurs
It is strange that as soon as you say you are on a diet, people seem to want to feed you cakes and biscuits like never before. “Just one” is a constant refrain. Manage these by saying you are full and couldn’t eat another thing. Or, if they buy you chocolates, just say that they don’t agree with you. It makes life a lot easier and your weight loss goal more achievable.

6. No more waste on waist
Eating leftovers, snacking and huge portions are not going to save anyone starving in Africa but they will cause your waistline to expand. Make it a rule that you are no longer going to treat your body like a rubbish bin. Remember that you only need to eat 500 calories a day more than your body needs to put on 1lb a week. That’s 3.5 stones a year!

7. Staying regular
It is important that your bowels function efficiently so do be sure to eat plenty of fibre and drink lots of water. Avoid laxatives though as they can make your bowels lazy and can compound the problem. If you still have problems, do contact Tricia Woolfrey on 0845 130 0854 for a consultation. Regular bowel movements are important for your weight and your health. For more information on fibre-rich food, the Meal Planner will help you.

8. Manage your energy
When your blood sugar is low you will be very tired and crave the wrong foods. So, to keep your blood sugar stable eat little and often and ALWAYS eat breakfast so that your metabolism gets a boost. Reduce sugar, white bread, pastries, white pasta and cakes. If you have to have sugar do eat it with a healthy meal as it helps to stabilise your energy.

9. Manage your emotions
Most people eat too much because they are eating in response to their emotions. If you find that you crave a specific food it is likely that this is emotional hunger rather than physical hunger. Learning how to understand your emotions and respond to them appropriately is essential. The Food Diary will help you to understand your eating, while Ultimate Weight Loss CD will help you overcome emotional eating habits. Food only distracts you from your problems it is no solution to them.

10. Eliminate food intolerances
Sometimes people find it hard to lose weight because they are eating foods they are intolerant to. Having a food intolerance test can help you understand what foods your body is struggling with. Click here to find out more.

About the Author
Tricia Woolfrey is an advanced clinical hypnotherapist, coach and wellness practitioner. She is also a master practitioner in obesity issues and eating disorders. Author of self-help books, CDs and MP3s she has practices in Byfleet Village, Surrey and Harley Street, London. www.yourempoweredself.co.uk.

You may wonder why on earth I am writing about Christmas in November, but already the shops are streaming Christmas music, the shelves are full of gift ideas and, it seems, ‘tis already the season to be jolly. If you don't start planning now, it will be too late to have a stress-free Christmas. And we all know that Christmas can be a very stressful time. It’s the pressure of the family being together and everyone having unrealistic expectations. Many anticipate an idealised experience yet the reality can be more challenging. It is a time to be realistic about what can be done to make it an enjoyable experience for everyone. Here are my tips to help you:

Planning is Key

Whatever you do, you need to plan Christmas well in advance to minimise the pressure. This is where your time management and delegation skills are really useful. Plan what to do and by when. Just because this is the season of goodwill, doesn’t mean it all has to come from you! Make it a team effort, in the spirit of goodwill. Give everyone a job for the lead-up. One person buys the groceries, another picks up the turkey, another organises the drinks, yet another arranges the tree, etc. Make this the year that you teach people how to treat you – you are not the do-er of all things! And, if you are one of those for whom Christmas just happens, do help out, you have no idea how hard it is to pull everything together alone.

Remember that a lot of things can be ordered on the internet – make the most of it and you save a lot of trudging around in the madness which is the Christmas crowds.

Avoiding Debt at Christmas

Budget how much you have to spend – and only what you can afford. Christmas is about being with people you love, not about buying the most expensive present possible or having a table full to brimming with food which would feed the whole street.

Allocate how much of this budget can be spent on food and how much on presents. Then allocate how much you will spend on each person. Make a list of what you will buy each person and stick to it. Sometimes the simplest presents are the best. One of the nicest gifts I received were some hand-made biscuits beautifully packaged. If funds are tight, consider making it a family rule that no present should exceed a nominal amount. This can be really fun and will waken up those creative juices, avoid the family rivalry of who spent the most money and bring Christmas in line with what its really all about.

Now, make a food shopping list, and stick to it. Many people waste a phenominal amount of food. There’s no excuse to over-buy now as the shops are open almost every day so you can always pop out for extras. And you don’t need every type of chocolate and every type of cheese and twelve deserts to choose from. Moderation is key. It will help your waistline too!

The Good, The Family and the Ugly

For the actual day, delegate someone to keep the drinks topped up, another to make sure the CDs are changed regularly, a diplomat to defuse any arguments, a washing up team, someone to organise the party games and a kindly, patient soul to look after Great Uncle George. In terms of organising the food, perhaps someone could bring a starter and someone else can bring the dessert.

You don’t have to be a hero – it’s your day too! Involving everyone can really help develop a convivial family atmosphere if done in the right way.

High expectations often lead to disappointment and Christmas is renowned for family disputes. Keep your Christmas sweet by being realistic about what to expect so that tiny spats don’t develop into full-blown rows. If you see a row developing, use some diversionary tactics such as asking someone to help in the kitchen, or take the dog out for a walk or have a fun forfeit for each transgression of the peace. The transgressor can then set the next forfeit so people know what to expect and it can be all part of the fun.

Perfect Balance

Allow yourself not to be perfect. The most fun can be had by what goes wrong rather than what goes right. Don’t take it all too seriously and you will enjoy it more. Too many people suffer from sense of humour failure and this can really feed into family tensions.

Typically, we will see more of our family and more family members at Christmas than any other time of the year. It can be pretty intense and it’s important to take some personal time out on your own. Perhaps a leisurely bath, a walk, read a book, reflect on all the highlights of the year.
Enjoy this season of goodwill by planning early for it. Do you have any tips that can help others plan for their Christmas with more Merry and less stress? Do share!

And may I take this opportunity of wishing you the best Christmas ever – it all starts now!

Tricia Woolfreyis an integrative therapist, an advanced clinical hypnotherapist, master practitioner in NLP, nutritionist and author, and utilises bioenergetics to help you be the best you can be. She has practices in Surrey and Harley Street, London. She can be reached on 0845 130 0854www.pw-hypnotherapy.co.uk.

Depression feels like a hopeless place that you are trapped in. It can feel as though the life has been sucked out of you. Whether you are able to hide your depression from the outside world or not, you can’t hide it from yourself and, if not dealt with soon, can get worse as each day passes.

There are a number of symptoms which are used to diagnose depression. If you have five or more on this list and at least one from the top two for two weeks, it is a sign that you may be depressed:

Depressed mood most of the time

Loss of pleasure or interest in things you would normally enjoy

Loss of energy

Eating more or less than usual

Difficulty sleeping or sleeping too much

Poor concentration

Restlessness or lethargy

Feelings of worthlessness

Guilt

Hopelessness

Withdrawal from relationships

Suicidal thoughts

If you are suffering from suicidal thoughts or the symptoms are strong, you need to get medical help immediately. Otherwise, there is plenty you can do to help yourself. Depression can be caused by several factors:

Your thoughts (which create feelings). If you are stuck in a negative thinking spiral then practicing positive thinking, as explained in the book Think Positive, Feel Good can make a huge difference to you.

Biochemical – this is the effect of what’s happening in your body. Depression can be caused by malnutrition, absorption issues (where you are eating well but your body is not absorbing the nutrients effectively), hormonal imbalance and a lack of the feel good chemicals such as serotonin. The Asyra Pro is a bioresonence screening technology which can help to determine where there is imbalance and create balance for you. A session will include a nutritional assessment to see what your body needs to get back into balance.

Lifestyle – depression can be triggered by an incident or a general feeling of overwhelm where you simply don’t feel in control any more. It is often a result of other emotions which aren’t addressed such as anger, sadness, boredom, guilt, loneliness, stress and frustration. When you acknowledge and deal with these emotions in a positive way, depression can be averted or diminished. If you feel this may be you, why not book a consultation to see what can be done to help you? An initial telephone consultation is free of charge and I can be reached on 0845 130 0854.

Spiritual – sometimes depression can be caused by a lack of purpose or meaning in your life. If you feel that life is just the same-old-same-old, or that there is something missing, then finding some meaning can make all the difference. This can be difficult to do on your own, especially if you are depressed, but there are tools and techniques in my book 21 Ways and 21 Days to the Life You Want. Or working together may help you get there more quickly.

It certainly doesn’t help to have a loved one say “pull yourself together”. But it can help to see a professional who can determine the cause and help you through it so you can start to enjoy life again. Do call for a free telephone consultation on 0345 130 0854. You don’t have to go through this alone.

Tricia Woolfreyis an integrative therapist, an advanced clinical hypnotherapist, master practitioner in NLP, nutritionist and author, and utilises bioenergetics to help you be the best you can be. She has practices in Surrey and Harley Street, London. She can be reached on 0345 130 0854www.yourempoweredself.co.uk.

Today is World Cancer Day. With cancer causing one in four of all deaths in the UK and one in three people likely to contract cancer in their lifetime, it makes sense to take preventative action to ensure that you don’t become a statistic yourself.

There are more than 200 types of cancer and causes range from lifestyle, genetics and environment. Whilst nothing is guaranteed, there is a lot you can do to help safeguard yourself against this disease:

Eat organic food whenever possible – especially meat

Eat plenty of fibre

Eat plenty of fruit and vegetables

Cancer feeds off sugar so keep your sugar intake to a minimum

Have a supplement program to make sure that your body is in tip-top condition

Enjoy regular exercise

Reduce your exposure to toxins such as pesticides found in non-organic food and parabens found in cosmetics and toiletries

With smoking causing almost 20% of all cancers, make sure you aren’t exposed to tobacco smoke

It makes sense to take responsibility for your body and your health have an assessment to make sure you are in tip-top condition. To celebrate World Cancer Day, I am offering a 25% discount if you book before the end of the week. Call 0845 130 0854.

When I was a child I accidentally discovered a way to contemplate infinity using only two mirrors, one handheld and one on the wall.

I was wondering what would happen if I looked at a mirror reflected in another mirror. I played around and then suddenly there was a moment when an endless tunnel of reflected mirrors opened up, a window into infinity.

In my excitement, I took my father's tripod and mounted the handheld mirror onto it, trying to make it as still as possible to make the tunnel as deep as possible.

As the chain of reflections fused into a dark vanishing point in the "distance", I felt that this dark point was a piece of the same infinity that I saw when I looked at sky at night.

I repeated this experiment often. It became one of the visual meditations that I loved then and still love to this day, like staring into an open fire, star gazing, watching the sun set, waves rolling onto the shore, snow flakes floating to the ground.

Later, when I started to meditate, I found the same sense of infinity behind closed eyelids in an inner space that deepened and expanded with time.

Go and explore this inner space in yourself, have glimpses of your own infinity! Unlike the virtual space between facing mirrors, your inner space is full of life, light and spirit.

Michael Kaufmann is a Meditation Teacher, a Master & Teacher of Reiki Healing, a Master Practitioner of Neuro-Linguistic Programming (NLP) and Time Line Therapy™ and an Ericksonian Hypnotherapist with many years of clinical experience. He has practices in the City of London and in Canterbury, Kent. He can be reached via www.reiki-meditation.co.uk.

Whatever the circumstances for the breakdown of the marriage, it is important to approach your divorce amicably. This will enable both of you to salvage a post-divorce relationship (important if you have children); save money on solicitors’ bills and keep stress levels to a minimum.

At the time of the split, it may seem almost impossible to imagine you could have an amicable divorce. Emotions are running high and you are most probably feeling very negatively towards your husband/wife. So how do you have an amicable divorce?

Here are 6 top tips:

Be business-like
This may sound cold but it is important to put aside your personal feelings for your spouse, when approaching the divorce process.

Be respectful
You may be feeling quite negative about your spouse at the moment. But remember, you once loved them, have shared your life with them and perhaps had a family with them. Respect their point of view even if you don’t agree with it.

Don’t sweat the small stuff
Fighting over every small detail during the divorce is bad news. It will increase your stress levels as well as your legal costs. There can be no winners and losers in a divorce case.

Put the children first
All decisions must be made in the best interests of the children. This creates a positive environment for an on-going co-parenting relationship.

Be honest
Not being up front about information is going to cause animosity between you and your spouse when you are trying to resolve issues in the legal case. Be honest with your solicitor and your spouse.

Live in the present
Try not to dwell on the past. Unfortunately, you cannot undo what has been said and done to bring about the divorce. Live in the present to ensure you make the best decisions for your future.

Rhiannon Ford is a divorce coach and consultant. She provides practical help and emotional support to people going through divorce and separation. Rhiannon practised as a family law solicitor for many years, and is also a personal development coach. She uses her legal experience and coaching skills to provide clarity and comfort to help navigate her clients through the complexities of the divorce process. Find out more about her divorce consultancy services at www.rhiannonford.co.uk.

Have you ever wondered whether you, or someone close to you is addicted to a substance, or if it’s just a bad habit? Or perhaps that they abuse substances? There is a lot of confusion between these terms which I would like to clarify in this article.

Ahabit is simply an automatic action, without any dependency. It is something you do without thinking. Like always having a biscuit with your tea, or brushing your teeth as soon as you get out of bed in the morning. You do them automatically.

Addiction refers to being unable to stop a particular behaviour, despite repeated attempts to do so. It is more a psychological dependency which can build a tolerance requiring more and more to get the same effect. It is no longer about pleasure, it is about need as though the person can’t function without it. The tolerance build up can fool the person into thinking they don’t have a problem, such as the heavy drinker who doesn’t get drunk. This actually means that he has built up a tolerance which can hide the dangerous consequences for his health. An addict will experience withdrawal symptoms – both psychological and physical which can be extremely unpleasant.

An addict will also be unable to stop, will exceed self-imposed limits (I’ll only have one), the behaviour will cut into the time they would usually spend doing other things and they will use despite the negative effect it has on their health.

An addiction can involve substances such as drugs (prescription or recreational), stimulants, cigarettes and alcohol. It can also include compulsive behaviours such as internet use, sex, gambling, shopping, or work.

Substance abuse, by contrast, involves getting into recurrent trouble as a consequence of the behaviour. It is defined as one or more of the following over a 12 month period: reckless behaviour such as driving under the influence; the behaviour affecting work or school; continued use despite the impact on personal relationships; legal and/or financial problems as a result of the behaviour such as being charged with disorderly conduct, or going into debt to fund the behaviour.

A habit can easily lead to an addiction and addicts can kid themselves that it’s only a habit. So, good questions to ask yourself are “is this habit positive and balanced? Or is it negative and out of balance?” “Can I stop now?” If it has become out of balance and you are unable to stop – it has become an addiction. Addictions can also build up as a means of distracting from what else is happening in your life. Distracting yourself is not a healthy way of coping so it’s important to build up your internal resources so that you are able to deal with life’s stressors without the need to resort to distractions.

It’s also important to beware that, in stopping one addiction, you don’t start a dependency on another addiction, for example moving from a dependency on alcohol to over-spending. This becomes the doorway to start drinking again. It’s always helpful to see a professional to deal with these complex issues.

Tricia Woolfrey is an integrative therapist, an advanced clinical hypnotherapist, master practitioner in NLP, nutritionist, and author and utilises bioenergetics to help you be the best you can be. She has practices in Surrey and Harley Street, London. She can be reached on 0845 130 0854www.pw-hypnotherapy.co.uk.

The Bowen Technique is a complementary therapy that works over muscles, fascia, ligaments, tendons, nerves and the skeleton to accelerate healing, realign and balance the body. It has an excellent track record in helping relieve many symptoms. Results can be remarkable, even from the first session.

How does it work?

Gentle, powerful moves send messages deep into the body, penetrating to a cellular level to realign and balance the body. Pauses allow the body time to respond to the work, begin the healing process and re-orient to a previously healthy state. Bowen moves treat the body as a whole or can target a specific problem. A Bowen treatment will enhance and complement other medical treatments, and conditions other than those being treated are often resolved, whether structural, physiological or emotional.

What’s it like?

Each Bowen therapy session varies according to the particular problems of the client. By focusing on the lower and mid back and legs, the upper back, shoulders and the neck, a sense of wellbeing can be achieved, helping relaxation, aiding sleep – helping to remove everyday stress and anxiety that can make us feel under-par or prevent us functioning at our optimum. The Bowen moves are light and very precise. Its effects go on working for days following treatment and can be long lasting. For this reason it is better to wait a week either side of having other manual therapy. The moves may be given through light clothing or on the skin and can assist recovery from many conditions from traumatic injury to chronic illness, depending on each individual’s capacity to heal. It is considered suitable for everyone from pregnant women to new-born babies, the frail and the elderly. People are amazed at the sensations and results.

Creating change in your life can be difficult – habits can be ingrained for many years and it can seem easier to stay stuck than move forward.

In the hands of a skilled professional, hypnotherapy is great at overcoming those blocks to achieving change, making change easier. However, it’s success depends on your motivation, which a good hypnotherapist will assess in your first session. Hypnotherapy can’t force change on you but facilitate the change through you, so that you regain control over your life. It doesn’t take away your free-will in any way.

Would it surprise you to know that hypnosis has been around for thousands of years? It was also accepted by the British Medical Association in 1958. Hypnotherapy, is a process not an event and the number of sessions you need will depend on the complexity of the problem and the degree to which you are reliant on the problem as a coping mechanism for other things.

Your choice of hypnotherapist is very important – find someone who is well trained and who has a lot of experience. Finding someone who really understands psychology is a must too, as there can often be subtle nuances to behaviour which will affect the approach taken. Don’t be afraid to ask for their qualifications and what continuous professional development they do – it’s important to have someone with a strong level of skill who is motivated to keep their skills up to date. You also want to find someone who you feel comfortable with.

So, what IS hypnotherapy?

Hypnosis allows communication with your unconscious mind – that part of you which is constantly influencing your thoughts and behaviour – to help you achieve your goals and overcome any obstacles and unconscious blocks.

It is an altered state of awareness called trance, and is something we experience naturally every day – like when you drive from A to B and don’t recall the journey, because your conscious mind has been thinking about other things, or when you are out for a whole evening and feel that you have only been out for short while, or even when you cry at a sad film. All of these are natural hypnotic states. During hypnosis, you are in control throughout.. It is not sleep. It is not even relaxation, though most people feel relaxed when they are hypnotised.

Hypnotherapy is creating this naturally occurring phenomena for therapeutic effect – that which is good for your emotional and physical wellbeing.

Whilst hypnotherapy is not a magic bullet, it does need your active collaboration. It is a very powerful tool to help you on your journey.

You are in control throughout

Hypnotherapy helps you achieve what you want for yourself. You can’t be forced to do anything you don’t want to do or say anything you don’t want to say – you are in control throughout.

Almost everyone can be hypnotised

Anyone from the age of around 5 with at least a normal level of intelligence can be hypnotised – if you want to be. You cannot be hypnotised against your will so feeling comfortable with your hypnotherapist is very, very important. I like to give the first half hour of my session free of charge and no obligation – so that my client can be 100% sure – and this really helps their progress.

What does it feel like?

Everyone experiences it differently, but most people simply feel as though they have their eyes shut, and able to hear everything that goes on around them. Nothing more than that. Others feel a tremendous sense of relaxation, yet others feel tingly or numb, heavy or light. Or all of the above. Or none of them. The secret is not to expect a particular experience, not to try to relax, simply allow it to happen in whichever way is right for you.

How is it different to stage hypnosis?

People often think that hypnotherapy will be a magic cure where someone can make them do anything without any effort on their part – just like the stage shows. And sometimes it is. However, the only similarity with a stage show is that they both use the state of hypnosis. A stage show uses this state for entertainment. All individuals who participate do so because they want to. The engagement is momentary. There is no emotional agenda involved – just fun. With hypnotherapy, this can involve working on problems which have often existed for years, through layers of self-awareness, vulnerability, denial, and even resistance. If there was no resistance, you would have resolved the problem on your own. Working with your subconscious mind with hypnotherapy, it is easier to overcome these, developing new ways of being so that you can live the life you want.

What people say about hypnotherapy

Here are some typical comments people make to show you the different ways people respond:

“I got immediate results – I was very impressed!”

“I didn’t notice anything until friends and family started to say how much happier and calmer I seemed – then I realised I was!”

“I’m still not sure if I was hypnotised but I do know that I have achieved what I wanted to – so I guess I must have been”

If you are looking to make changes in your life, do try hypnotherapy. It just makes change easier. It helps you deal with stress, self-esteem, anxiety, depression and insomnia. It’s also great for weight loss, smoking cessation and IBS. If you have anything which stress makes worse, hypnotherapy can usually make better.

My clients regularly tell me that they gained far more than they came for as often other problems are resolved at the same time. Hypnotherapy could be the best investment you ever make in yourself.

Tricia Woolfrey is an integrative therapist, an advanced clinical hypnotherapist, master practitioner in NLP, nutritionist, and author and utilises bioenergetics to help you be the best you can be. She has practices in Surrey and Harley Street, London. She can be reached on 0845 130 0854 www.pw-hypnotherapy.co.uk.

Stress seems to be an ever-present force in many people’s lives. If you are lucky, you will have long periods of positive stress interspersed with periods of enjoyable calm, punctuated by the odd bout of negative stress (nobody can avoid it altogether). If you aren’t that lucky, you may be encouraged to learn that it is possible to manage your stress but first of all it is useful to understand more about it.

There are basically three levels of stress. The first level is calm. You’ve heard the expression “he is so laid back he’s horizontal”? Well, you need a little stress to have sufficient adrenaline to function at your best. You also need a little calm so that you recharge your batteries and create balance in your life.

The second level is eustress. This is any stress which has a beneficial effect. It provides feelings of fulfilment and achievement. It is where you feel energised and focused and in your flow. It gives you confidence and makes you feel empowered. However, too much excitement can also be bad for you as it raises your adrenaline and heart rate too high. So relaxation is important for balance.

The third level is negative stress and this is what can be harmful to your mood, your relationships, your productivity and your health.

The five pillars, below, are the ways you respond to or contribute to stress: psychologically, emotionally, physically, spiritually and life-load. They each interact with the other to influence your stress in one way or another:

THE FIVE PILLARS

PSYCHOLOGICAL

EMOTIONAL

PHYSICAL

LIFESTYLE

SPIRITUAL

Your thoughts

Your feelings

Nutrition & biochemistry

Life load

Purpose & meaning

Your behavioural response to stress

Your emotional response to stress

Your physical response to stress

How your lifestyle contributes to stress

Your ability to transcend negative stress

Your thoughts create feelings – if you think a negative thought you feel bad, and if you think a positive thought you feel good. Your feelings, in turn create a physical response. How you treat your body can also create an emotional response (have you had the feeling when you are over-tired and become tearful or irritable? Or too much coffee makes you anxious?). Your life-load – how much you have to do – can leave you feeling exhausted. And finally, if you lack purpose and meaning in life, your ability to deal with stress can be compromised.

When your thinking is positive, you feel emotionally strong; when you take care of your health you contribute to your emotional resilience; when you manage your life so there is a balance of doing and being, you feel a sense of equilibrium to rise above challenges; and when your life has purpose and meaning then you are more able to deal with life’s trials and tribulations. This then gives you the five foundations:

THE FIVE FOUNDATIONS

Clarity ▪ Skills ▪ Confidence ▪ Health ▪ Energy

As an integrative therapist, I work on all these levels to help people develop their stress resilience, become healthier, happier and more confident. To find out more call me on 0345 130 0854.